A.
5 Tough Sets
Back Squat x 3

Followed By 1 Set of Max Unbroken
Back Squats @80% of 1RM

B.
21-15-9 Reps For Time
Hang Power Clean
Front Rack Reverse Alternating Lunge
C2B Pull-up
135/95#

Rest Enough To Recover

C.
5 Sets
50′ Hand Over Hand Rope Pulls (Heavy)
Max Effort (Time) Sandbag Bear Hug Carry
160/110#

D.
3 Sets
Bent Over Barbell Row x 10

In Between Sets Perform 20-25 GHD Sit-ups

E.
Optional Second Session (Later In The Day)
Track Run
3 Rounds
200 Meters All Out Sprint
Rest 1 Minute
200 Meters All Out Sprint
Rest 120 Seconds
400 Meter Run (At 5K Pace)
Rest 120 Seconds
800 Meter Run (At 5K Pace)
Rest 1 Minute

Make Sure To Warm Yourself Up Real Well Before Starting These Sprints.

Comments ( 4 )

  • jjorgensen

    Mid Back Still Bothering Me

    A. 275-315-335-355 (Stopped Early)
    B. 4 Rounds
    20 GHD Sit-ups
    15 Strict Pull-ups

    C. Bunch of Mobility and Imbalance Work

  • Austin Salisbury

    A.275 across tempo 225 for 10 with tempo
    B.6:53
    C.Done
    D. Done

  • Brad Salyer

    A. 295×3-300×2/ 13 reps at 260
    B. 8:03 Rx
    C. 80-:34/90-:38/90-:38/95-:36/95-:42
    D. 135

  • Tay

    A. 315-355
    315×10
    B. 11:51 (Ring Row)
    C. Done
    D. Done 115#

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